Back in the good old days, a major part of staying 鈥渉ealthy鈥� meant getting to the gym. Then 2020 happened.
Now, staying 鈥渉ealthy鈥� is synonymous with staying home.
And in keeping with this submarine fire of a year, just doing that is getting more difficult: The holidays are upon us. That means 鈥� for yours truly, at least 鈥� the powerful temptation of single-handedly destroying a sweet potato pie in one sitting.
Yes, elastic waistbands help us delay consequences, but there has never been a more important time to make healthy choices than the 2020 holiday season.
Because the healthier we are, the better our chances of weathering a serious illness like you-know-what.
鈥淚f you have the opportunity to work on your health and wellness, lower your [body mass index], decrease your risk of [being] overweight or obesity, you’re in a much better place,鈥� said Allison Farrow, a registered dietitian for CoreLife/Adventist HealthCare. 鈥淎nd you can definitely increase the odds that you’ll fight off COVID-19 more successfully.鈥�
It helps, too, with mental health, 鈥渨hich is also really important this time of year as we head into the winter months,鈥� she said.
Here are some tips to help you minimize Turkey Day regret.
Yes to exercising
鈥淎 lot of us are not getting as many steps as we used to,鈥� said Lisa Muras, a registered dietitian and certified diabetes educator at Virginia Hospital Center. 鈥淲e’re not walking to the Metro. We’re not 鈥� maybe in many cases 鈥� going to the grocery store. So we’re a lot more sedentary.鈥�
It’s high time to change that. You鈥檒l probably need to lose some pounds once it鈥檚 time to dig out the old wardrobe, so you might as well get in the habit now.
Get outside and jump-start that metabolism with a turkey trot or a long stretch of socially-distanced activity 鈥� while wearing that mask, of course.
Or, if you’ve got an elliptical or exercise bike, burn some calories while you watch .
No to fasting
Starving yourself for hours before the big meal usually means you鈥檒l start binging once the prayer is over. The result: a blood sugar spike, a food coma and/or something medical experts call 鈥渁cute tummy ache.鈥�
Instead, Farrow suggests eating on as normal a schedule as possible, with lots of protein and vegetables before you dive into all those fats and carbs.
Vegetables vegetables vegetables
Did we mention vegetables? 鈥淚 mean, I know it sounds clich茅 coming from a dietitian, but that really is just one way to make your plate healthier,鈥� Muras said.
If the meal isn鈥檛 for a few hours, snack on veggies. Then when it鈥檚 meal time, start with 鈥� more veggies.
鈥淭ry to make most of your plate some type of salad or green vegetable, perhaps an orange or red vegetable to get some different types of vitamins in there,鈥� Muras said, 鈥渁nd then, of course, enjoy some of those fattier side dishes but maybe in smaller portions.鈥�
Which brings us to the next tip 鈥�
Dessert plates for dinner!
OK 鈥� calm down, you weirdos. It’s not what you think. Those smaller plates, Farrow said, are a helpful way to control your portions of taters 鈥榥鈥� gravy, bird and such.
Minor adjustments to the classics
- Turkey: Opt for white meat. 鈥淵ou’re saving a ton of fat by doing that,鈥� Farrow said. 鈥� 鈥� That’s like a no-brainer.鈥�
- Mashed potatoes: Use a lower-fat or skim milk for the mashed potatoes: 鈥淵ou still get the same result, but much less fat,鈥� she said.
- Sweet potatoes: Be smart about what you add to them. Instead of brown sugar and marshmallows, Muras suggests topping them with sliced apples. Farrow suggests baking them with some olive oil and cinnamon.
- Stuffing: Go with a whole-grain option instead of refined-flour-rich breadcrumbs. Think wild rice, chestnuts, herbs, etc.
Choose your battles and strategize
Farrow suggests being selective about what you really want to enjoy. In other words, savor that piece of pecan pie you鈥檝e had your eye on. 鈥淏ut look at the rest of the meal and try to think to yourself, 鈥楧o I really need that roll with dinner?’鈥�
鈥淚t鈥檚 all a give and take,鈥� she said.
鈥楢im to maintain鈥�
Be sensible about your goals, too. Losing weight during the holidays is a noble one, but c鈥檓on now.
If you set the bar too high, you’re more likely to fail 鈥� then fall into a shame-eating spiral.
In Farrow鈥檚 words: 鈥淎im to maintain, and you’re less likely to gain.鈥�
鈥淚 know a lot of folks will continue to lose weight, and I think that’s wonderful,鈥� she said. 鈥淎nd if they lose weight, even better. However, I feel like just being realistic going into a holiday weekend.鈥�
So set modest, realistic goals. And don鈥檛 make the holiday just about food. Instead, focus on the connections we can still make during this terrible crisis. Oodles of homemade noodles won’t get us through this horrible pandemic. Our loved ones will, whether it鈥檚 through a Zoom chat, a phone call or a conversation held at 6-plus feet.
All that said, don’t even look at that sweet potato pie. It’s got my name on it.
